Each meal should include a variety of foods. A healthy diet includes foods from each food group:
Grains (bread, cereal, rice, pasta)
Start smart with breakfast - look for whole grain cereals and breads. Search the ingredients list to make sure the first word is "whole" like "whole wheat". Just because bread is brown doesn't mean it is whole grain!
Fruits are nature's treats - sweet and delicious. Go easy on the juice though, and make sure it's 100%!
Color your plate with all kinds of great-tasting veggies. Go dark green with broccoli and spinach, or go orange with carrots and sweet potatoes.
Protein (poultry, fish, beans, eggs, nuts)
Eat lean or low-fat meat, chicken, turkey and fish. Ask for it baked, broiled or grilled, but not fried! Nuts, seeds, peas, and beans are all great sources of protein too!
Dairy (low-fat milk, yogurt, and cheese)
Move to the milk group to get your calcium, protein and other essential nutrients, all of which are important to build strong bones and healthy bodies.
Limit added fats and sugars – they contribute unneeded calories to your diet.